Joint Pain Relief

It can be super hard to find effective remedies for joint pain relief.

We can easily fall down a rabbit warren of endless tests, exercises and physio as we try to work out if our joint pain is injury, arthritis or something else entirely.

But some simple remedies can bring significant joint pain relief and give our bodies a better chance of healing whatever the root cause.

And I have a guide for you here to these core home remedies for joint pain relief. I do hope they help.

This is NOT qualified medical advice. Always see a doctor for severe or persistent joint pain.

Slash Sugar & Sodas

Sugar and sodas are huge triggers for joint pain as they can trigger arthritis flare ups and generalised inflammation which makes it harder for joint injuries to start healing.

Sugar free diet sodas can also cause problems as they contribute to big gut issues such as acid reflux, gastritis and colitis which trigger inflammation all over our body.

Slashing sugars and sodas is one of the quickest, simplest things many of us can do to relieve joint pain.

Eat Greens Daily

We really do need to eat our leafy greens daily just like granny told us. They are chock full of minerals and vitamins including magnesium which helps to to prevent and ease inflammation and pain in our joints and unlike fruit are low in sugars.

For simple ways to eat more leafy greens every day check out these deliciously easy recipes and ideas …

Rest Outdoors

Persistent joint pain is exhausting and rest is key to managing pain and recovery but too often we rest indoors and miss out on the amazing healing power of daylight.

Spending plenty of time outdoors every day – especially in the morning – switches on the natural anti-inflammatory cycle of our body and is surprisingly critical for sleep.

So even when joint pain restricts our mobility we need to find ways to rest outdoors. Hanging out on the porch, snoozing in the backyard or sitting down on a park bench for a chat with friends can be real healers.

Eating Lunch Outdoors With Sleeves Rolled Up

Research found 70% of arthritis patients are Vitamin D deficient. The easiest way to boost Vitamin D is to eat lunch outdoors – with our arms bare – whenever we can from April right through to September.

Alternatively take a daily walk – with bare arms – in your lunch break.

It is harder to process vitamin D over 60 so more time outdoors and these vitamin D rich foods can help :

• Oily fish
• Red meat
• Liver & organ meat
• Egg yolks

Enough Protein

Too little protein can be an underlying trigger for persistent joint pain that won’t clear. Healthy protein levels are essential for the fluid around our joints and for ongoing joint repair from injury and ageing.

Some people relieve joint pain by eating less meat but long term vegetarians, pescatarians and vegans with persistent joint issues can be protein deficient and find adding great quality, pasture fed red meat rich in iron, zinc and B12 into their diet helps relieve joint pain.

Easy Homemade Bone Broth

Collagen is critical for bones, ligaments, tendons and cartilage in our joints and low collagen as we age can trigger joint pain.

Collagen supplements are not FDA regulated so it’s hard to know the real benefits and risks and it is easy to have a collagen rich diet in the age old way from meat and fish stewed on the bone and basic homemade bone broth.

Make your own bone broth with these easy recipes from leftover turkey, chicken, lamb or fish bones …

Epsom Salt Baths

Epsom salts are rich in magnesium that can help to relieve joint pain.

Simply add a few cups of epsom salts to a warm but not over hot bath and soak for 15-30 minutes before rinsing off at the end of the bath.

Turmeric

Turmeric can reduce painful joint inflammation from both osteoarthritis and joint injuries.

There is conflicting research as to whether basic turmeric or high dose supplements are better.

But you can easily build it into your daily diet by adding turmeric plus activating black pepper to :

• Porridge
• Scrambled egg & omlettes
• Creamy soups
• Smoothies
• Stir fries
• Gravy
• And dressing for salad and your daily dose of green veggies …

Or start drinking traditional turmeric tea that has been taken for centuries in south Asia for joint pain …

There is lots of research supporting the effectiveness of turmeric for joint pain relief but it is not a quick fix. Typically it takes 4-8 weeks.

Cayenne Pepper

Cayenne pepper is another kitchen cupboard ingredient you can use as a joint pain relief remedy.

You can simply combine cayenne pepper with 2 tablespoons of olive oil or coconut oil and rub it into painful joints taking care to :

1. Avoid broken skin
2. Spot test to check tolerance
3. Start with 1 teaspoon of pepper and gradually build up to 1/2 a tablespoon for maximum impact.

To make your own cayenne pepper joint pain salve follow this recipe …

Great Fats

Many of us on long term, low fat yoyo diets can end up seriously short on the essential fats we critically need for healthy joints including :

1. Oily fish
2. Fish skin
3. Nuts
4. Seeds
5. Olive oil
6. Avocados
7. Free range eggs*
8. Pasture fed full fat dairy*
9. Pasture fed red meat*

The science on saturated fats from dairy, eggs and red meat is disputed. Some researchers claim they should be avoided whilst others maintain they are good for overall joint health in a low sugar diet rich in leafy greens and antioxidants.

Processed Fats To Avoid

Most mass produced pastry, pies, cakes and and cookies are full of fats that trigger joint pain including :

• Margarine
• Corn oil
• Canola oil
• Vegetable shortening
• Hydrogenated fats e.g. tallow
• Cottonseed oil
• Soybean oil
• Palm oil
• Palm kernel oil.

It is almost impossible to find ready made food that doesn’t contain these so it is better for joint pain to make our own if we don’t want to cut them out completely.

Enjoy Berries & Cherries

Some berries and cherries are low in sugar and bursting in anti-inflammatory antioxidants that help relieve joint pain. So enjoy small helpings of these everyday :

1. Sour cherries
2. Blueberries
3. Blackberries
4. Raspberries
5. Strawberries
6. Blackcurrants
7. Redcurrants.

These are all easy to grow in gardens and you can often pick blackberries in the wild for abundant harvests of cheap fruit you can flash freeze.

Simple Homemade Carbs

Some people find low carb diets really help with joint pain but for some of us the big culprits are all the extra sugar, dodgy fats and other weird additives in store bought carbs that trigger joint pain.

Making our own quick additive-free bread and pastry can help reduce the impact of carbs on joint pain …

Intermittent Fasting

Intermittent fasting has become a huge fad but research does show it can relieve joint pain and there are simple ways to get started :

• 14-10 Fasting
• 16-8 Fasting
• 5 : 2 Fasting

14-10 Fasting

Fasting for 14 hours daily and eating in a 10 hour window e.g. last meal by 8pm and breakfast at 10am.

16-8 Fasting

Fasting for 16 hours daily, eating in an 8 hour window, e.g. last meal by 6pm and breakfast at 10am.

5 : 2 Fasting

Having 2 days a week where you only eat 500-600 calories.

Anti-Inflammatory Teas

Swapping out sodas and excess caffeine for these anti-inflammatory teas is a final simple way to help relieve joint pain :

• Green Tea
• Holy Basil
• Rose Hip
• Ginger
• Turmeric
• Fennel
• Willow Bark
• Nettle

I do hope these simple joint pain relief remedies and tips help your body ease inflammation, reduce pain and heal joint damage.

For more simple ways to improve everyday family health, do check out these posts :

• Relieve Inflammation In 21 Days
• Sleep Better Naturally
• Restore Energy After Illness
• Lower Back Pain Relief
• Natural Headache Relief Teas

And follow me on Pinterest …